Athletic HOME FITNESS EXTREME 2600BS Manual De Instrucciones página 13

Target Heartbeat
Range
The monitoring of the heartbeat range is still little known in Brazil, but it is a very
efficacious resource for obtaining results. It should be used especially in aerobic physical
preparation.
As shown in the table below, each age range corresponds to a heartbeat range, i.e. a
minimum limit and a maximum limit of heartbeats in the period of executing the exercise. It is
only when a person works within this range of heartbeats that he or she really begins to
produce results as regards his or her aerobic physical preparation.
Target heart rate range
AGE 25 YEARS (Example)
Maximum heart frequency - 195 bpm*
Target heartbeat range - minimum limit of 117 bpm* up to the limit of 156 bpm*
AGE 55 YEARS (Example)
Maximum heart frequency - 165 bpm*
Target heartbeat range - minimum limit of 99 bpm* up to the limit of 132 bpm*
*Beats per minute
To measure heart rate, place two fingers on your wrist (A) or neck (carotid vein) (B) and count
the beats for six seconds. The result should be multiplied by ten.
Pulse in Training
Zones
Begin the exercise with low speed and low effort for five minutes, for the heating,
activating the circulation and liberating oxygen for the muscles.
PURPOSE OF THE AEROBIC TRAINING (BMP)
Moderate activity
Age
zone (60%)
20 120
25 117
30 114
35 111
40 108
45 105
50 102
55 99
60 96
65 93
Z0 - Moderate Activity Zone - Below 60% of the maximum heart rate. Recommended for
people who are inactive, who have special conditions or need rehabilitation for a medical
problem.
Z1 - Weight Loss Zone - Training zone for weight loss, cardio-respiratory, between 60% and
70% of the maximum heart rate.
Z2 - Aerobic Zone - Cardio-respiratory training zone, between 70% and 80% of the maximum
heart rate.
Z3 - Risk Zone - It is not recommended to train above 80% of the maximum heart rate, as it is
in the heart risk zone.
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Weight loss Aerobic Zone
zone (70%) (80%)
140 160
137 156
133 152
130 148
126 144
123 140
119 136
116 132
112 128
109 124
(A) (B)
Example limits of calculatio according with age:
MINIMUM LIMIT= (220 - AGE) X 0,6
LIMITE MAXIMUM= (220 - AGE) X 0,8
SOURCE: American College of Sport Medicine
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